Senior Fitness

The population structure of our country is changing. Older adults now make up a larger percentage of the population than ever before. With this change comes many new healthcare challenges. Older adults are more likely to suffer from arthritis, heart disease, Type II diabetes, stroke, depression, and injuries caused by falls. However, consistent exercise can help decrease the risks and symptoms of each of these conditions. Older adults who regularly participate in an exercise program that they enjoy are more likely to stay independent and active longer.   Everyone can benefit from physical activity at any age, although many people still live sedentary lifestyles. The breakdown by age group of adults considered sedentary can be seen in the chart below (Gallup, 2002). Many people only think of exercise as a way to control weight, but it also helps lower the risk of developing heart disease, high blood pressure, stroke, Type II diabetes, and depression. Older adults have a higher risk of suffering from each of these conditions than adults in other age ranges. Exercise also has the added benefits of helping to relieve pain from arthritis and lowering the risk of injury from falls for older adults (Mayo Clinic, 2011). Regular exercise can also lead to an increase in mood and energy levels.

             For senior exercise programs, it is important to plan activities that fit the needs and abilities of the participants. For example, women who suffer from osteoporosis should avoid high impact exercises, such as running, and instead focus on strength training and low impact aerobic exercises, like walking and dancing. Effective senior fitness programs focus on exercises that promote aerobic fitness, muscular fitness, balance, and flexibility (NYC DFTA, n.d.)

Aerobic fitness exercises will help to strengthen the heart and to maintain a healthy weight. Muscular fitness is also effective for making daily activities easier to accomplish. Again, it is important to consider the ability level of the participants in an exercise program. Some older adults will be able to easily run long distances and lift weights, while others won’t even be able to stand up for long periods of time. Classes can be adapted to suit all needs. Aerobic activities that would appropriate for most moderately active seniors include walking, dancing, group aerobics classes, and games like table tennis. The benefits of walking can be seen in Anatomy of Walking info graphic below (Every Body Walk!, 2013).  Muscular fitness activities can include lifting weights and using stretch bands (NYC DFTA, n.d.). However, classes where all the participants remain seated and move their arms and legs from this position are also effective for improving muscular strength and flexibility. Flexibility exercises help to relieve stiffness and increase mobility. This will help make daily tasks easier and help ensure that older adults will remain independent for longer.

A major concern for many older adults is injury as a result of falling. Falls unusually occur because of impairments in the neuromuscular and skeletal systems. Some older adults suffer from kyphosis of the spine, which is where the upper portion of the back becomes hunched or rounded (Granacher, 2013). This can also contribute to balance problems and falls.  Exercise can help prevent falls before they happen, especially activities that help to strengthen the trunk muscles. Traditionally, balance and lower body resistance training have been used to fight against the conditions associated with fall risks. Although muscular fitness is very beneficial, it has not been shown not to directly affect balance improvement (Granacher, 2013).

Core strength training can be added to an exercise routine to help fix this problem. Pain symptoms associated with kyphosis can also be relieved by strengthening the abdomen. Pilates Exercise Training is a good example of an appropriate core muscle exercise for many active seniors. Pilates is easy to administer, as it requires little space or equipment (Granacher, 2013). Older adults can usually find these classes offered at fitness centers or on exercise DVD’s that they can do in their own living rooms. Traditional strength and balance exercises can be done along with core strength for added benefits.

On the other hand, some older adults may be hesitant to start an exercise routine like Pilates because they are afraid of falling or injuring themselves during the activity. The exercise routine can be altered to be done seated or with some type of support so that they will feel more comfortable. The class should be designed to fit the needs and abilities of all the participants.

Another concern that many older adults may face is depression. This may be because of a decrease in their level of social and emotional support due to the loss of a spouse, family member, or friend. Emotional health and social support is an important component of overall health. Social relations have been shown to have a positive impact on heart disease, cancer recovery, depressive symptoms, and overall life satisfaction (Sherman, 2006).

Exercise can provide this needed social interaction. Group exercise classes provide not only exercise, but a potential support system. The same people will often come to the class week after week and friendships can easily develop among the participants. It may also be beneficial for older adults to start doing an exercise routine with a partner or friend. The routines will be become more enjoyable if they include an element of social interaction. Also the exercise sessions will more likely become more consistent because the partners will be able to hold each other accountable to the routine. Studies have shown that social interaction does not actually improve physical health completely on its own. However, it has also been shown that social interaction with exercise can decrease depressive symptoms and increase overall life satisfaction (Sherman, 2006).

Physical activity is essential for anyone to maintain a healthy lifestyle. This is especially true for older adults who are at a greater risk for developing a number of health conditions. Exercise can help to alleviate symptoms, decrease risks for certain conditions, and increase social support. To increase their overall life satisfaction, every older adult needs to have the opportunity to find an exercise routine that fits their interests and abilities.

References

 Every Body Walk!. (2013). [Illustration Anatomy of Walking]. Anatomy of walking infographic. Retrieved from: http://everybodywalk.org/read/501-new-every-body-walk-infographics.html.

Gallup. (2002). [Graph illustration Exercise Index]. Age and exercise: good habits form early. Retrieved from: http://www.gallup.com/poll/7300/age-exercise-good-habits-form-early.

Granacher, U., Gollhofer, A. (2013). The importance of trunk muscle strength for balance,              functional performance, and fall prevention in seniors: a systematic review. Sports Med,43(7), 627-641.

New York City Department for the Aging. (n.d.). Creating an effective senior center fitness                      program. Retrieved from: http://www.nyc.gov/html/dfta/downloads/pdf/community/

Sherman, A., Shumaker, S. (2006). Social support, social integration, and health-related quality of life over time: results from the fitness and arthritis in seniors trial. Psychology and Health, 21(4), 463-480.

 (2011, July 23). Exercise: the seven benefits of regular physical activity. Retrieved from:                          http://www.mayoclinic.com/health/exercise/